It’s Cycle Time!

On March 25, we started a new CrossFit cycle at Terrain Fitness. This cycle will be focused on gaining strength in Front Squat, Clean & Jerk and Deadlifts. The skills that will be done this cycle are learning how to Kip properly and Rope Climbs. Let’s get started!

Front Squat!

The Front Squat is one of the various squatting movements we do in CrossFit. The bar is held in the Front Rack Position and is one of the key proponents to Olympic Lifting. This movement is a big carry over to squat cleaning. The movement starts with the bar in the font-rack position (sitting on the shoulder shelf), feet are in a shoulder-width stance, loose fingertip grip on the bar (wrist mobility), elbows high in front of the bar. From here, you’re going to focus on driving the hips back and then down. As the hips lower, focus on keeping the knees in line with the toes and make sure to hit parallel (hips descend lower than the knees). Make sure you keep a lumbar curve and heels down. The movement ends when the hips and knees are at full extension.

Limiting mobility issues for the Front Squat include thoracic extension strength, wrist and lats. Mobility problems in these areas can cause the athlete to bring the bar forward on the squat, chest collapsing during the squat and also a poor front rack position in general. Below are some stretches to help improve your mobility in these areas. Come in before class and implement these in your daily routine! 

Thoracic Extension Strength:

Wrist Mobility:

Lats Mobility:

Deadlift – Pick shit up, put it down!

You asked for it, you got it! People either LOVE deadlifts or HATE them. Hopefully, after this cycle, everyone will LOVE them. The reason being, the deadlift is arguably the best exercise you can do for your body as it works every single muscle in your body. Starting from the top down, you engage your lats to keep a neutral spine, engage your core to keep everything rigid throughout your entire body finishing off with your posterior chain (lower back/glutes/hamstrings) to actually do most of the lifting. In addition to all these beneficial aspects, who doesn’t like to lift a lot of weight?!?! 

There are some misconceptions when it comes to the deadlift. Namely, a lot of people wanna pull the bar with their arms and lower back. This is the exact opposite of what you should be doing. You wanna think about pushing the bar away from the floor with your heels. Here are some key factors to think about when deadlifting:

The weight of the bar should be focused on the midfoot
Bar should be about 1 inch away from your shin
Hips a little higher than a clean lift
Shoulder slightly in front of the bar
Face looking at a 45 degree angle to keep a neutral spine
Engage lats by rolling shoulders back before lifting
Use mixed hand grip if weight is heavy
“Push” the bar away from the floor with feet, staying back on your heels
Everything comes up at once (don’t shoot hips up)
Once the bar passes knee, then your torso starts to come upright
The movement finishes when legs are locked out and chest is up
When descending, keep lats engaged by puffing the chest out
Hips go back first
Torso comes forward until bar is at knee level
Then hips come down until you hit the floor

Rope Climbs and Kipping!

This cycle will be geared towards learning how to kip and rope climb. If you already know how to kip or rope climb, we will focus on getting you stronger in these areas as well as focusing on progressing to the next level like chest-to-bar or bar muscle up or legless rope climbs. The skills will be done as one week on and one week off. Do not miss these days if you can. At Terrain, we love teaching these skills and love seeing our members start progressing in each area. You will  be getting 3 weeks of each skill over the next cycle! If you’d like to work on these skills more, remember any of these stations/exercises can be done on your own time as well, during Open Gym hours.

Repeat Workout

Our test WOD for this cycle is:

For Time:
Start each round with 400m Run

Clean & Jerks


Men: 95/115/135/155/185
Women: 65/85/95/105/125

This workout will be repeated in 7 weeks. Make sure to input your score so you can see how far you’ve come over the entire cycle. If you are unable to make the workout today, ask a coach when you could do the workout. If you have any questions or input, please feel free to talk to one of our coaches. As always, have fun and enjoy the cycle and your own journey of fitness!

Good luck!
Rodney and Rachel

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Joey Vincent


Joey began his CrossFit career in 2010. His background in hockey played to his natural talent and fierce form in our sport. From the young age of 5 years old, Joey dominated as a goaltender for many leagues and eventually went on to play for William Paterson University. Not only did he play, but he coached others and even practiced with our very own New Jersey Devils.

Coaching since 2013, Joey has his CF Level 1 & CF Kids Cert. Joey is a motivator, an educator and has a strong affinity to Olympic lifts and full range of motion. You will quickly find that Joey’s coaching is strategic, intuitive and will inspire you to push your limits.


CrossFit Level 1 Certification
CrossFit Kids Certifications

JV Lalo


Jv’s CrossFit journey started in 2013 when his doctor warned him of his health. His love for free t-shirts at an early age led him to his rich background in sports such as football, wrestling and track. The training in these sports laid the foundations of his experience in weightlifting and after college needed something to effectively balance his or for delicious food.

Training in different styles from Spin and HIIT classes to Power and Olympic lifting, Jv then got his CrossFit Level 1 Certification in 2018. Jv is one to rush to become one of your biggest fans and help you get to where you want to be in fitness and life. His vibrant and energetic personality always finds a way to connect with you as his mission is to always make you smile.


CrossFit Level 1 Certification

Laura Kasperzak


Laura grew up in Maywood, New Jersey and has always been interested in fitness. With a background in gymnastics, competitive cheer and yoga, she has spent most of her life learning about movement and trying out as many different activities and sports as possible. For the past 8 years, she has been teaching Yoga all over the world. Fun fact, she has done handstands in 25 states and 14 countries so far. In 2018, she tried out her first CrossFit class and ended up falling in love with it. Her love of teaching yoga led to her wanting to become a CrossFit coach as well. With yoga and now CrossFit, Laura hopes to continue to inspire her students to learn new things at any age.


CrossFit Level 1 Certification

Mike Pozzuoli


Before CrossFit, Mike was the guy doing bicep curls and leg presses at my local globo gym. A friend of his suggested taking a CrossFit class. At first, Mike would take a class or two a week. He soon became hooked realizing what he did at the globo gym didn’t hold a candle to what CrossFit packed into an hour. After about a year, Mike began to take his training seriously, spending 6-7 days a week at the gym. Here he learned about having proper form, and the fundamentals to CrossFit. As time went on, Mike began to help other members of the CrossFit gym during class, thus resulting in him getting his Level 1 certificate.

The things he enjoys most about CrossFit is that for one hour of the day he’s expected to perform his best, as well as pushing others to do their best. Whether it is an athletes first time doing an un-assisted pull up, getting their first double under or getting a personal record on a lift, it’s moments like this that he believes are the most rewarding part of his day.


CrossFit Level 2 Certification

Rachel Pollack


Rachel grew up in Livingston, New Jersey and played field hockey all throughout high school. She had spent her college years enjoying every moment, but letting the weight gain creep up on her. After realizing she needed to make a change, she joined a gym and started taking small steps to improve her health and wellness, but she really had no idea what she was doing. Something was missing: a sense of community and direction from an instructor. She quickly found what she was looking for when she stumbled upon a CrossFit gym. After her first class, she was hooked. She realized that all movements could be modified to her abilities and she loved that there is always something to work on. Every city Rachel has ever lived, she has joined a CrossFit gym and has made life long friends. She cannot wait to make Terrain feel like a second home to all members that walk through the door.


CrossFit Level 2 Certification


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